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1. Muscles = Fuel Tanks Rapid response fuel is stored carbohydrates (muscle glycogen). Eat carbohydrate-rich foods before exercise to slow down drain on your fuel tanks
2. Optimum Time to Top-Up with Carbohydrates Large meal 4-6 hours before activity Lighter meal 2-3 hours before activity Snack Up to one hour before activity
3. Keep Your Fuel Topped Up For long duration activities (60 minutes plus), drink fluids with a weak solution of simple carbohydrates
4. Make Use of Your Reserve Fuel Tank Stored body fat = fuel for long-haul events (although we have a potentially unlimited supply of fuel from stored fat, we can only burn fat as a fuel when combined with carbohydrates)
5. The Importance of Fluid Drink fluid at the least every 15 minutes. Do not wait until you are thirsty
6. Protein for Muscle Maintenance and Muscle Growth You need 1.25 to 1.5 grams per kilogram of body weight (1.25 grams/kg for the ‘ball’ sports and 1.50 grams/kg for the more extreme sports such as marathon running and body building)
7. Proteins vs Carbohydrates Carbohydrates = instant fuel for the muscles. Protein repairs damaged muscles, maintains muscle mass and increases girth
8. Best Time to Refuel the Tanks (muscles) Within 30 minutes of ending exercise, take in easily digestible carbohydrates, which will be converted to glucose and stored asglycogen (quick fuel)
9. Reducing Recovery Time Increase antioxidant nutrients. Ensure adequate supplies of protein
10. Supplementation Multivitamin and mineral supplement assists the body's chemical reactions, regulatory processes, and forms structures important for athletes who may be susceptible to decreased immune systems due to excessive physical exertion
Whatever your achievements, as an athlete and regular sports competitor your goal is to win. During this pursuit of excellence, the physical demands on your body are immense. It is therefore vital that you nurture your body with the very best nutrition available to maintain the high level of performance you expect. The equation is quite simple: What you put in, you get out! Is your current ‘fuel supply’ providing your body with everything you need? Visit |
